Richard Gibney's 365 Days of Fitness: Day 170

Day 170 I woke up today feeling less drained than I had the past couple days. My sinus cold seemed to be pretty much gone, save for a slight tickle in the back of my throat. This made me feel much more optimistic about feeling healthy for the weekend. I wasn't thrilled about the idea of running 16.5 km with a cold on Saturday morning.

I thought about doing a short run today, but I decided to do some upper body strength work instead to give my legs and lungs one more day of rest. I've been going pretty heavy lately but I thought seeing as I've been pretty tired this week, dialing back the intensity a bit would be a good idea.

Today's Workout

Superset:

Exercise 1: Chin-up Variation / 90 seconds rest before moving to exercise 2 Set 1: Underhand Grip Chin-up (12 reps) Set 2: Archer Pull-ups (5 reps per side) Set 3: Neutral Grip (Alternating Single Arm Lowering) Set 4: Negative Underhand Chin-ups (20 sec lowering x 4 reps) Set 5: Smith Machine Salmon Ladder Pull-up (4 reps) Set 6: 90 Degree Flexed Arm (60 seconds hold)

Exercise 2: Inclined Barbell Press 5 sets / 12 - 15 reps / 90 seconds rest before moving back to exercise 1 Sets 1 - 6: 135lbs x 15

Exercise 3: Dips 80 reps in as few attempts as possible / 30 sec rest between attempts Attempt 1: 38 reps Attempt 2: 16 reps Attempt 3: 15 reps Attempt 4: 11 reps

I actually had a lot of fun with this workout. The variety I used made putting it together a lot more interesting. I was pretty impressed with what I was able to do. The heavy strength work is definitely doing some good. I think a few months ago, I maxed out for dips at about 29 reps. Today I crushed out almost 10 more.

Tomorrow the plan is to go for a short run during the day then get a massage after work. I haven't had a massage for a while so I'm really looking for to it. Hopefully, I can add a good nights sleep to this mix as well tonight.